Week of April 14 through 19

April 13th, 2014


Good Friday
AM Classes only
The last class is at 10am.


Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – No boxing classes this week.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days.
$100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

Kids Classes
Our Spring Session started up last week, but it’s not too late to join. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+. (Rate will be prorated for those that start late).
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu and Wed/Fri.

Strength Program
In an ongoing effort to provide the best training possible we have adjusted our strength training to reflect 3 levels:
Green – This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue – This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black – A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle in 2 weeks.

Monday, April 14

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 1

Alternating Tabata (Rotate through the movements, round after round)
1 Round = 20 seconds of Work/10 seconds of Rest
8 rounds per exercise for 32 Rounds Total.
Switch from one movement to the next during the short rest period. Count reps for Score.

  • Wall Ball 20/1414/10#
  • KTEHanging leg raise
  • KB Swings 55/35#35/20#
  • SB Cleans 50/30#30/20#

Tuesday, April 15

StrengthGreen/Blue = OHS from the floor as a class – Black = Week 3/Day 2

5 Rounds for Time

  • Snatch 1000#750#500#
  • 10 Over-bar Burpees
  • 20 Sit-ups

For the snatch pick one weight and stick with it through out the WOD. For example 100 lbs. will require 10 reps at black. 45 lbs at green will require 12 reps.

Wednesday, April 16

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 3

“Try to Finish”
Instructions: Always start at the beginning of each new round at the T2B. You have the designated times on each round to finish all the reps. Any remaining time is rest. If you fail to get all the reps do not advance but start over after a 3:00 rest and try again. You get 2 attempts.

1st Round 0:00 – 0:30

  • 5 T2BLeg Raises

 2nd Round :30 – 1:30

  • 5 T2BLeg Raises
  • 10 Burpees

3rd Round 1:30 – 3:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows

4th  Round 3:00 – 5:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles

5th  Round 5:00 – 8:00

  • 5 T2BLeg Raises
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles
  • 25 Wall Ball 20/14#14/10#

6th  Round 8:00 – 12:00

  • 5 T2BLeg Raise
  • 10 Burpees
  • 15 Pull-upsRing Rows
  • 20 D/U – 50 Singles
  • 25 Wall Ball 20/14#14/10#
  • 30 KBS 55/35#35/20#

Thursday, April 17

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 4

5 Rounds for Time:

  • 20 Push-ups
  • 20 KB/DB Weighted Step-ups 45/30s35/20s25/12s
  • Run 400m

Friday, April 18

Good Friday Schedule – AM Classes Only today. 10am is the last class.

StrengthGreen/Blue = Back Squat – Black = Week 3/Day 5

1:00 On/1:00 Off
Full list 3x Through, Count all reps for Points

  • Scotty-Bobs, Men’s DB 40/20s – Women’s DB 30/12s, Must do both arms for 1 pt.
  • 15’ Rope Climb – Ground to Standing
  • Run 50 yards in Driveway, 1 pt. every 50 yards
  • KB Turkish Get-Ups 55/35#20/10#
  • Snatch Balance 95/65#45/35#


Saturday, April 19


Teams of 2
For Time:

1 person rows : 1 Person does reps of the following (switching every 300m rowed):

  • 50 Burpee-Box Jump 24/20″20/16”
  • 100 D/U400 Singles
  • 50 2-fer-1 Wall Balls 20/14#Wall Balls 14/10#
  • 100 D/U400 Singles
  • 50 Pull-up/T2BJumping Pull-up/Hanging Leg-raise
  • 100 D/U400 Singles
  • 50 G2O 115/75#75/45#